Paleo Diet

Understanding the Paleo Diet

What It IsThe word 'paleo' is defined as "early or primitive" by the American Heritage Science Dictionary(1). Hense, the paleo diet and lifestyle focuses on the food our ancient ancestors might have eaten, who were hunters and gatherers. Many describe 'paleo' as a lifestyle, which includes closely replicating paleolithic diet, exercise and survival skills; however, this writing is meant to help you consider and critique the diet.

The LogicPaleo is not a new or pop diet. It is a lifestyle descriptor of our ancestral way of eating. It was developed into a modern eating guide by Stanley Boyd Eaton and Melvin Konner's book, The Paleolithic Prescription, and popularized by Loren Cordain's book, The Paleo Diet. The model encourages eating whole food, which means food that is unprocessed and unadulterated; closest to its natural state. The macro-nutrient focus is high protein, lower carbohydrate, and moderate to high mono- and poly-unsaturated fat intake. Micro-nutrients are heavily emphasized through phytochemical rich, plant-based foods such as leafy greens, general vegetables, and fruits(2). Phytochemicals are plant-based chemical compounds that protect against disease and promote health. The animal products most heavily encouraged in the Paleo Diet are wild-caught game or grass-fed/pastured, domesticated animals. Wild-caught fish, and other seafood fare, is more greatly sought after than farm-raised, due to their rich and respective nutrient profiles. Mono- and poly- unsaturated fats, like olive, coconut, flax, walnut, and avocado, are prized for their ability to support cardiovascular and brain health.

The Restrictions Dairy is restricted because it is argued that we did not milk wild animals until the dawn of the agricultural age and the domestication of dairy animals. It is also argued that we are the only species on the planet to continue to consume mother's milk past infancy, let alone another mammals'. There are claims that dairy is a weak nutritional source and can promote negative physiologic consequences. Research supporting the paleo position on milk, can be found here. Legumes are restricted for a few factors. One is their reported toxicity. Two, is the presence of anti-nutrients, such as lectins, saponins, phytate (phytic acid), polyphenols (tannins, isoflavones), and protease inhibitors(4). To summarize, these anti-nutrients are claimed to be toxins that the plants developed to ward off predators and are not completely eliminated when fully cooked. They might also contribute to malabsorption of minerals and promote damage to our intestinal wall(4). For full, in-depth discussion of anti-nutrients in legumes and how they may affect our body, please discern for yourself, here. Although grains have been consumed for thousands of years, the paleo approach says that since our stone age ancestors did not consume grains, we should not. Dr. Cordain writes that grains have less nutrition than animal based protein sources and also contain anti-nutrients(5). Also, due to industrialized and modern processing of grains, genetic engineering, and species changes, we have lost much of the nutritional makeup of grains of ancient days. Processed foods, which would be the complete opposite of whole food, refined sugar, and salt are not recommended for how each contribute to increased risk for cardiovascular disease, stroke, type II diabetes, and cancer. Potatoes are off the list because they are in the category of high-glycemic carbohydrates, which means they spike blood glucose levels a lot like pure sugar. Refined vegetable oils (soybean oil, canola oil, sunflower oil, cotton seed oil, palm fruit oil) are trans fats that are toxic and promote inflammation, which elevates risk for cardiovascular disease, stroke, type II diabetes, and cancer(6).

The CriticismsThe criticisms of the paleo diet are largely around the restriction of grains, legumes, and dairy, which are prized health foods in many cultures and dietary models. The Mediterranean and Weston A. Price Foundation dietary recommendations support the consumption of high quality dairy and grains. Not all dairy is created equal. High quality dairy may be considered organic, raw, non-homogenized, from grass-fed dairy animals; as well as fermented dairy products which contain bacteria that can help restore a healthy micro-flora balance in the gut. Whole grains and whole, sprouted grains like oats, rye, barley, triticale, sorghum, and millet contain B vitamins, (thiamin, niacin, riboflavin, pantothenic acid) minerals, phytochemicals, and antioxidants and are supported by research to provide numerous health benefits(7). Contrary to the paleo description of anti-nutrients found in legumes and grains, other research supports those very same components to have incredible health benefits(8). A seemingly negative scientific term, anti-nutrients can be misleading. Phytic acid, for example, found in legumes and whole grains may help lower blood sugar, cholesterol, and triglyceride levels(9).

Is It For You?The answer depends on a few factors. First, determining what the ideal diet is for modern humans is unavoidably complex. There is so much variation (bio-individuality) among individuals and populations, that what works for one person or population might not work well for another. That being said, there is some common ground within all dietary models (pictured below). Learn to listen to your body. If you are considering making a significant change to your diet, please be sure to consult your healthcare practitioner. In collaboration with your healthcare practitioner, experiment and observe. If you suspect there is a type of food that is causing you trouble, try eliminating it for at least thirty days. Then, slowly reintroduce it back into your diet and be observant for any reactions. Consider some common sense. If you experience any adverse health outcomes adhering to a true Paleo Diet (i.e. - unhealthy weight gain or increase in body fat %, elevated blood lipid or blood sugar levels) then best to reconsider your approach.

Find The Common Ground

Across most dietary models, you will find some common ground that I believe will help you to stay focused on the primary goal, attaining health! Health research on consumption of vegetables, fruits, and healthy fat is unanimous. There are variances among dietary models but they have to do with ratios of consumption (percent of calories). Paleo promotes much higher protein and fat ratios than the raw food diet, for example. I encourage you to do your research and be kind to yourself through the process. Keep things simple, and remember that we do not live on bread alone!